45+ Healthy and Tasty Friday Low Sodium Italian Recipes to Try This Week

Finding delicious Italian dishes that are low in sodium can be a challenge, especially when you’re craving the rich, bold flavors that Italy is famous for.

However, with a little creativity, it’s entirely possible to enjoy a Friday night feast packed with the familiar tastes of Italian cuisine, all while keeping your sodium intake in check.

Whether you’re looking for hearty pastas, vibrant salads, or succulent seafood, this collection of 45+ Friday low sodium Italian recipes offers a variety of options that are both satisfying and healthy.

Each recipe is carefully crafted to deliver all the flavor of traditional Italian cooking, without compromising your health goals.

So, let’s dive into these low-sodium, Italian-inspired dishes that are perfect for a flavorful and nourishing Friday dinner.

45+ Healthy and Tasty Friday Low Sodium Italian Recipes to Try This Week

Eating well doesn’t mean sacrificing flavor, especially when it comes to Italian cuisine.

With these 45+ Friday low sodium Italian recipes, you can enjoy all your favorite dishes while keeping your sodium intake in check.

From classic pastas to savory soups and light yet delicious fish dishes, this collection has something for everyone.

By incorporating fresh ingredients, herbs, and mindful cooking techniques, you can savor the tastes of Italy without the extra salt.

So, gather your ingredients, bring out your inner chef, and get ready to enjoy a health-conscious, Italian-inspired dinner that’s sure to please your taste buds and nourish your body.

Low Sodium Italian Herb Chicken

This Low Sodium Italian Herb Chicken offers a flavorful, juicy chicken dish without the heavy salt content typically found in Italian seasoning mixes. Perfect for a Friday night meal, this dish is easy to make, with fresh herbs like basil, rosemary, and thyme bringing a burst of flavor. It pairs beautifully with roasted vegetables or a simple side salad.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 1 tbsp fresh basil, chopped
• 1 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme, chopped
• 3 cloves garlic, minced
• 1 tbsp lemon zest
• 1/4 tsp black pepper
• 1/2 cup low-sodium chicken broth

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a large oven-safe skillet over medium-high heat. Once the oil is hot, add the chicken breasts and sear for about 2-3 minutes on each side, until golden brown.
3. In a small bowl, combine the basil, rosemary, thyme, garlic, and lemon zest. Sprinkle this herb mixture over the chicken breasts, pressing it gently into the meat.
4. Pour the low-sodium chicken broth around the chicken in the skillet and bring it to a simmer.
5. Transfer the skillet to the oven and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
6. Remove the skillet from the oven, allow the chicken to rest for a few minutes, then serve.

This Low Sodium Italian Herb Chicken is a simple yet flavorful dish that brings the tastes of Italy into your home without relying on high-sodium ingredients. The fresh herbs and lemon zest make the chicken aromatic and savory, while the low-sodium chicken broth ensures the dish remains light. Paired with vegetables or a green salad, it’s a healthy and satisfying choice for a Friday night dinner.

Low Sodium Tomato Basil Soup

Nothing beats a warm bowl of Italian-inspired soup on a chilly Friday evening. This Low Sodium Tomato Basil Soup offers a creamy, tangy tomato base with fresh basil leaves and a touch of garlic. It’s the ideal option for anyone looking to enjoy a comforting Italian dish without the added sodium. This soup is easy to make, and it can be served with a side of low-sodium bread for dipping.

Ingredients:

• 4 cups fresh tomatoes, diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes (optional)
• 2 cups low-sodium vegetable broth
• 1/2 cup fresh basil leaves, chopped
• 1/2 cup non-fat milk or a milk alternative
• 1 tbsp balsamic vinegar (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for about 3 minutes until fragrant.
2. Add the diced tomatoes, black pepper, and red pepper flakes (if using). Stir the ingredients and cook for about 5 minutes.
3. Pour in the low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat to a simmer and cook for 15-20 minutes, until the tomatoes are soft.
4. Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup to a blender in batches.
5. Stir in the chopped basil, non-fat milk, and balsamic vinegar (if using). Simmer for another 5 minutes to incorporate the flavors.
6. Taste and adjust seasoning if needed. Serve hot with fresh basil on top.

This Low Sodium Tomato Basil Soup is the epitome of comfort food with a healthy twist. The creamy texture and tangy flavors from the tomatoes and basil make it the perfect dish to kick off your Friday evening. Whether you serve it as a light meal or as a starter to an Italian-inspired dinner, this soup will warm your heart without overloading you with sodium.

Low Sodium Veggie Pasta Primavera

This Low Sodium Veggie Pasta Primavera is a bright and colorful dish, loaded with fresh, sautéed vegetables and topped with a light garlic and olive oil sauce. It’s a great Friday dinner option for vegetarians or anyone looking to eat a healthier version of a traditional Italian favorite. Packed with nutrients and flavor, this dish is the perfect balance of indulgence and health-consciousness.

Ingredients:

• 8 oz whole-wheat pasta (spaghetti or penne)
• 1 tbsp olive oil
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 1/4 tsp black pepper
• 1 tbsp fresh parsley, chopped
• 1/2 tsp lemon zest
• 2 tbsp grated Parmesan (optional, for garnish)

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside, reserving about 1/2 cup of pasta water.
2. While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the bell pepper, zucchini, cherry tomatoes, and broccoli. Sauté for 5-7 minutes until the vegetables are tender but still vibrant.
3. Add the minced garlic and black pepper to the skillet, cooking for another 1-2 minutes until the garlic becomes fragrant.
4. Toss the cooked pasta into the skillet with the vegetables. Add the reserved pasta water if the dish needs more moisture.
5. Stir in the fresh parsley and lemon zest for extra flavor. Serve the pasta with a sprinkle of Parmesan if desired.

The Low Sodium Veggie Pasta Primavera is a vibrant, wholesome dish that’s perfect for a Friday night meal. With a variety of colorful vegetables and a light olive oil-based sauce, this dish offers a satisfying taste of Italy without the extra sodium. It’s quick, easy, and packed with nutrients, making it the ideal go-to recipe when you want a healthy, comforting meal to end your week on a high note.

Low Sodium Italian-Style Stuffed Bell Peppers

These Low Sodium Italian-Style Stuffed Bell Peppers are a hearty and flavorful meal that combines lean ground turkey, whole grains, and fresh herbs. The bell peppers are stuffed with a savory mixture of turkey, brown rice, and tomato sauce, all seasoned with Italian herbs for an authentic Italian touch. This dish is not only healthy and low in sodium, but it also offers a well-balanced meal packed with protein and fiber.

Ingredients:

• 4 large bell peppers (red, yellow, or green)
• 1 lb ground turkey
• 1 cup cooked brown rice
• 1 cup low-sodium tomato sauce
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp black pepper
• 1 tbsp fresh parsley, chopped (for garnish)
• 1/4 cup shredded mozzarella cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). Slice the tops off the bell peppers and remove the seeds and membranes. Set the peppers aside.
2. In a large skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, cooking for 3-4 minutes until softened and fragrant.
3. Add the ground turkey to the skillet and cook until browned, breaking it up with a spoon as it cooks.
4. Stir in the cooked brown rice, tomato sauce, oregano, basil, and black pepper. Let the mixture simmer for 5 minutes to blend the flavors.
5. Stuff the bell peppers with the turkey and rice mixture, packing it in tightly. Place the stuffed peppers upright in a baking dish.
6. Cover the baking dish with foil and bake for 30-35 minutes, or until the peppers are tender.
7. If desired, sprinkle the shredded mozzarella cheese on top of each stuffed pepper and bake for an additional 5 minutes until melted.
8. Garnish with fresh parsley before serving.

These Low Sodium Italian-Style Stuffed Bell Peppers are a delicious and nutritious way to enjoy Italian flavors while keeping sodium intake in check. The combination of lean turkey, whole grains, and vegetables creates a well-rounded meal that’s satisfying and full of vibrant flavors. Whether you’re looking for a fulfilling family dinner or a meal prep option for the week ahead, these stuffed peppers are an easy and healthy choice.

Low Sodium Grilled Eggplant Parmesan

Grilled Eggplant Parmesan is a lighter version of the classic Italian dish, featuring layers of tender grilled eggplant, marinara sauce, and a sprinkle of mozzarella cheese. With no frying involved, this low-sodium take on Eggplant Parmesan is a healthier option that retains all the rich flavors of the original. It’s perfect for a Friday night meal when you crave comfort food without the excess sodium.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 tbsp olive oil
• 2 cups low-sodium marinara sauce
• 1 1/2 cups part-skim mozzarella cheese, shredded
• 1/4 cup grated Parmesan cheese (optional)
• 1/4 tsp black pepper
• 1 tbsp fresh basil, chopped (for garnish)

Instructions:

1. Preheat the grill or grill pan to medium heat. Brush the eggplant slices with olive oil on both sides.
2. Grill the eggplant slices for 3-4 minutes on each side, until tender and slightly charred.
3. Preheat the oven to 375°F (190°C). In a baking dish, spread a thin layer of marinara sauce on the bottom.
4. Arrange a layer of grilled eggplant slices in the dish. Top with marinara sauce and a generous amount of mozzarella cheese.
5. Repeat the layers until all eggplant slices are used, finishing with a layer of sauce and cheese on top.
6. Bake for 20-25 minutes, or until the cheese is melted and bubbly.
7. Garnish with fresh basil and serve hot.

Grilled Eggplant Parmesan is a delicious and lighter alternative to the traditional deep-fried version. The smoky flavor from the grilled eggplant, paired with the tangy marinara sauce and melted cheese, makes for a satisfying dish. By skipping the frying and using low-sodium marinara, this recipe offers all the comfort of the classic Eggplant Parmesan without the extra salt. It’s a perfect meal for anyone looking to enjoy an Italian favorite with fewer calories and less sodium.

Low Sodium Italian Vegetable Risotto

This Low Sodium Italian Vegetable Risotto is a creamy, comforting dish made with Arborio rice, fresh vegetables, and a light vegetable broth. The richness comes from the natural creaminess of the rice, not from heavy cream or excessive butter, making it a healthier version of a beloved classic. It’s a flavorful, satisfying dish for a Friday night dinner or a side to any meal.

Ingredients:

• 1 1/2 cups Arborio rice
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 1 cup zucchini, diced
• 1/2 cup red bell pepper, diced
• 1 cup low-sodium vegetable broth
• 1/2 cup white wine (optional)
• 1/4 tsp black pepper
• 1/4 cup fresh Parmesan cheese (optional)
• 1 tbsp fresh basil, chopped

Instructions:

1. Heat olive oil in a large saucepan over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened.
2. Add the zucchini and bell pepper to the pan and cook for an additional 3-4 minutes, stirring occasionally.
3. Stir in the Arborio rice and cook for 1-2 minutes, allowing the rice to lightly toast.
4. Pour in the white wine (if using) and let it cook until mostly absorbed.
5. Begin adding the low-sodium vegetable broth, one ladleful at a time, stirring frequently. Wait until the liquid is mostly absorbed before adding more broth. Continue this process for about 18-20 minutes, or until the rice is tender and creamy.
6. Season with black pepper and stir in the fresh Parmesan cheese, if using.
7. Garnish with fresh basil before serving.

Low Sodium Italian Vegetable Risotto is a warm, comforting dish that offers the creamy texture and rich flavor of traditional risotto, with a healthy twist. The combination of fresh vegetables and slow-cooked rice creates a dish that is both satisfying and light, making it an excellent choice for a cozy Friday night meal. The absence of excessive salt allows the natural flavors of the vegetables to shine through, offering a well-balanced, flavorful dish that will impress your family or guests.

Low Sodium Italian Lemon Chicken

This Low Sodium Italian Lemon Chicken combines the bright flavors of fresh lemon, garlic, and Italian herbs to create a flavorful dish that is both light and satisfying. The chicken breasts are seared to perfection and then simmered in a lemony sauce that’s rich in flavor but low in sodium. This dish is perfect for a healthy and delicious Friday night meal, and it pairs wonderfully with steamed vegetables or a simple salad.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 cup low-sodium chicken broth
• Juice of 2 lemons
• Zest of 1 lemon
• 1 tbsp fresh oregano, chopped
• 1 tbsp fresh basil, chopped
• 1/4 tsp black pepper
• 1 tbsp fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 4-5 minutes per side until golden brown. Remove the chicken from the skillet and set aside.
2. In the same skillet, add the minced garlic and cook for about 1 minute, until fragrant.
3. Pour in the low-sodium chicken broth, lemon juice, and lemon zest, stirring to combine. Bring to a simmer.
4. Return the chicken breasts to the skillet and cook for another 10-12 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and the sauce has reduced.
5. Stir in the fresh oregano, basil, and black pepper.
6. Garnish with fresh parsley and serve hot.

Low Sodium Italian Lemon Chicken is a zesty, flavorful dish that’s perfect for a light Friday dinner. The combination of lemon, garlic, and fresh herbs makes this chicken both aromatic and savory, while the low-sodium chicken broth ensures that the dish remains healthy and balanced. This meal is quick to prepare, making it a great option for busy nights when you want something flavorful and satisfying without the extra sodium.

Low Sodium Italian Spaghetti Aglio e Olio

Spaghetti Aglio e Olio is a simple and delicious Italian pasta dish made with garlic, olive oil, and chili flakes. This low-sodium version omits excess salt while still delivering big flavors through the aromatic garlic and a kick of heat from the chili flakes. It’s a perfect Friday night meal for those who crave an easy, quick, and satisfying dish that’s both flavorful and light on sodium.

Ingredients:

• 8 oz whole-wheat spaghetti
• 3 tbsp olive oil
• 4 cloves garlic, thinly sliced
• 1/4 tsp red chili flakes
• 1/4 tsp black pepper
• 1/4 cup fresh parsley, chopped
• Zest of 1 lemon
• 2 tbsp grated Parmesan (optional)

Instructions:

1. Cook the spaghetti according to the package instructions until al dente. Drain, reserving 1/2 cup of pasta water.
2. In a large skillet, heat olive oil over medium heat. Add the sliced garlic and red chili flakes, cooking until the garlic is golden brown and fragrant (about 2 minutes).
3. Add the drained spaghetti to the skillet, tossing to coat the pasta in the garlic and oil mixture.
4. Pour in a little reserved pasta water to help create a light sauce, stirring until the pasta is well-coated.
5. Season with black pepper and lemon zest. Stir in the fresh parsley.
6. Serve the pasta with a sprinkle of Parmesan cheese if desired.

Low Sodium Italian Spaghetti Aglio e Olio is a simple yet bold dish that proves that less is more. With just a few key ingredients, the garlic, olive oil, and chili flakes come together to create a satisfying meal that’s full of flavor but low in sodium. This pasta dish is perfect for a quick Friday night dinner or as a side to complement other Italian meals. Its simplicity and deliciousness will leave you feeling content without the need for added salt.

Low Sodium Italian Roasted Vegetables

Low Sodium Italian Roasted Vegetables are a delicious and healthy side dish that showcases the natural sweetness and flavor of fresh vegetables, enhanced by Italian herbs and olive oil. The vegetables are roasted to perfection, with a crispy exterior and tender interior, making them the perfect addition to any Friday night dinner. This dish pairs well with grilled meats, pasta, or can be enjoyed as a vegetarian main course.

Ingredients:

• 1 medium zucchini, sliced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 cup cherry tomatoes, halved
• 1 medium red onion, sliced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/4 tsp red pepper flakes (optional)
• Fresh basil leaves for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, toss the zucchini, bell peppers, cherry tomatoes, and red onion with olive oil, oregano, basil, black pepper, garlic powder, and red pepper flakes (if using).
3. Spread the vegetables evenly on the baking sheet in a single layer.
4. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and lightly browned, stirring halfway through.
5. Remove from the oven and garnish with fresh basil leaves before serving.

Low Sodium Italian Roasted Vegetables are a vibrant, tasty dish that brings out the best in fresh, seasonal produce. The Italian herbs add depth of flavor without relying on salt, while the roasting process enhances the natural sweetness of the vegetables. This dish is incredibly versatile, making it a great side dish for any Italian meal or a healthy main course for vegetarians. It’s a simple, yet flavorful addition to your Friday night dinner table that everyone will enjoy.

Low Sodium Italian Minestrone Soup

Low Sodium Italian Minestrone Soup is a classic Italian comfort food that’s packed with a variety of vegetables, beans, and pasta, all simmered in a flavorful, low-sodium broth. This hearty soup is perfect for a cozy Friday night dinner, offering a satisfying meal that’s full of nutrients. With its combination of fresh vegetables, herbs, and a touch of olive oil, this minestrone is a light yet filling dish that’s perfect for all ages.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 cup green beans, chopped
• 1 can (15 oz) low-sodium cannellini beans, drained and rinsed
• 1 can (15 oz) low-sodium diced tomatoes
• 4 cups low-sodium vegetable broth
• 1/2 cup whole-wheat pasta (small shapes like ditalini or elbow)
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp black pepper
• 2 tbsp fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes, until the vegetables begin to soften.
2. Add the minced garlic, zucchini, and green beans. Stir for another 2 minutes to combine the flavors.
3. Pour in the low-sodium cannellini beans, diced tomatoes, and vegetable broth. Bring the mixture to a simmer.
4. Stir in the pasta, oregano, basil, and black pepper. Cook for 10-12 minutes, or until the pasta is tender and the soup has thickened slightly.
5. Adjust seasoning if needed and serve hot, garnished with fresh parsley.

Low Sodium Italian Minestrone Soup is a wonderful, light, and hearty meal that’s ideal for those seeking a nourishing dish without the extra sodium. Packed with vegetables, beans, and whole-wheat pasta, it’s a well-rounded option that’s both filling and nutritious. This soup is great for meal prepping or serving as a comforting start to any meal. It’s an easy-to-make dish that’s perfect for a cozy Friday evening or any day you need a light, yet satisfying meal.

Low Sodium Italian Grilled Chicken Salad

Low Sodium Italian Grilled Chicken Salad is a vibrant and nutritious dish that combines fresh vegetables with tender, grilled chicken and a tangy, homemade Italian vinaigrette. This salad is packed with protein and fiber, making it a filling meal that’s both light and full of flavor. Perfect for a Friday night dinner or a quick lunch, this recipe is easy to prepare, full of fresh ingredients, and free from excess salt.

Ingredients:

• 2 boneless, skinless chicken breasts
• 4 cups mixed greens (such as spinach, arugula, and romaine)
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, thinly sliced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and halved (optional)
• 1/4 cup low-sodium feta cheese (optional)
• 1 tbsp olive oil (for grilling)
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• 1/4 tsp black pepper
• 1/2 tsp honey (optional)

Instructions:

1. Preheat the grill or grill pan over medium heat. Brush the chicken breasts with olive oil and season with black pepper.
2. Grill the chicken for 5-6 minutes per side, or until it reaches an internal temperature of 165°F (74°C). Once cooked, remove from the grill and let rest for a few minutes before slicing thinly.
3. In a small bowl, whisk together the balsamic vinegar, Dijon mustard, oregano, black pepper, and honey (if using) to make the dressing.
4. In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, and olives.
5. Top the salad with sliced grilled chicken and sprinkle with low-sodium feta cheese if desired. Drizzle the Italian dressing over the salad and toss to combine.
6. Serve immediately.

Low Sodium Italian Grilled Chicken Salad is a fresh and healthy dish that’s bursting with flavor from the grilled chicken and tangy homemade dressing. The combination of crisp vegetables, lean protein, and olives or feta offers a satisfying and nutritious meal without the added sodium. This recipe is quick to prepare and is ideal for a light yet filling dinner or a refreshing lunch. It’s a great way to enjoy an Italian-inspired dish while keeping sodium levels low and the flavor high.

Low Sodium Italian Sausage and Peppers

Low Sodium Italian Sausage and Peppers is a classic Italian dish that’s made healthier by using low-sodium ingredients and skipping the heavy seasoning. The sausages are cooked to perfection with colorful bell peppers and onions, creating a savory, satisfying meal. This dish is perfect for a Friday night dinner when you crave comfort food with a light twist. Serve it on a whole-grain roll for a healthier sandwich or enjoy it on its own.

Ingredients:

• 4 low-sodium chicken or turkey sausages
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 1 medium onion, sliced
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional)
• 1/2 cup low-sodium chicken broth

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the sausages and cook, turning occasionally, for about 10-12 minutes until browned and cooked through. Remove from the skillet and set aside.
2. In the same skillet, add the sliced bell peppers and onion. Cook for 5-7 minutes, until the vegetables begin to soften.
3. Add the garlic powder, black pepper, dried basil, oregano, and red pepper flakes (if using). Stir to combine.
4. Pour in the low-sodium chicken broth and bring to a simmer. Cook for another 5 minutes, allowing the broth to reduce slightly.
5. Slice the cooked sausages and return them to the skillet, mixing with the peppers and onions. Cook for an additional 3-4 minutes to heat through.
6. Serve hot, garnished with fresh parsley if desired.

Low Sodium Italian Sausage and Peppers is a flavorful and hearty dish that’s perfect for a satisfying Friday night meal. By using low-sodium sausages and broth, this dish maintains all the traditional flavors without the excess salt. The bell peppers and onions add a natural sweetness that balances the savory sausages, making this dish a great choice for a comforting dinner. Whether you enjoy it on a roll or as a stand-alone entrée, it’s a delicious and healthier version of a classic Italian favorite.

Low Sodium Italian Stuffed Peppers

Low Sodium Italian Stuffed Peppers are a hearty, flavorful dish made with bell peppers filled with a savory mixture of lean ground turkey, tomatoes, and herbs. This dish is perfect for a Friday night dinner, as it is both satisfying and low in sodium while still full of the classic Italian flavors you love. The stuffing mixture is cooked to perfection inside tender peppers, making this meal a nutritious and delicious way to enjoy Italian-inspired flavors without the added salt.

Ingredients:

• 4 large bell peppers (any color)
• 1 lb lean ground turkey
• 1/2 cup cooked quinoa or brown rice
• 1 can (14.5 oz) low-sodium diced tomatoes
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes (optional)
• 1/2 cup shredded low-sodium mozzarella cheese (optional)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
2. In a large skillet, cook the ground turkey over medium heat until browned, about 7-8 minutes. Add the chopped onion and garlic and cook for another 2-3 minutes, until softened.
3. Stir in the cooked quinoa or rice, diced tomatoes (with juice), oregano, basil, black pepper, and red pepper flakes (if using). Let the mixture simmer for 5 minutes, allowing the flavors to meld.
4. Stuff the bell peppers with the turkey mixture, pressing down gently to pack the filling tightly.
5. Place the stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes, until the peppers are tender.
6. If using cheese, sprinkle the shredded mozzarella on top of the peppers and return to the oven for 5 more minutes, until the cheese is melted and bubbly.
7. Garnish with fresh parsley and serve hot.

Low Sodium Italian Stuffed Peppers are a satisfying and flavorful way to enjoy an Italian-inspired dish without the extra sodium. The combination of lean turkey, quinoa or rice, and fresh tomatoes provides a healthy and balanced filling for the bell peppers. With the added bonus of being versatile (you can easily swap out ingredients based on your preferences), this dish makes a perfect Friday night dinner that is both nutritious and delicious.

Low Sodium Italian Baked Cod

Low Sodium Italian Baked Cod is a simple yet flavorful dish where cod fillets are baked with a zesty Italian herb coating that brings out the fish’s natural flavor. This healthy and low-sodium recipe is an ideal choice for a light Friday meal. The fresh lemon and Italian seasoning make this cod irresistible, and it pairs well with steamed vegetables or a light salad for a balanced dinner.

Ingredients:

• 4 cod fillets (about 6 oz each)
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1/4 tsp paprika
• Zest and juice of 1 lemon
• 1/4 cup low-sodium breadcrumbs (optional)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
2. In a small bowl, mix together the olive oil, oregano, basil, garlic powder, black pepper, paprika, lemon zest, and lemon juice.
3. Place the cod fillets on the prepared baking sheet. Brush the fish with the herb mixture, coating each fillet evenly.
4. If using breadcrumbs, sprinkle a small amount over the top of each fillet for a crispy finish.
5. Bake for 12-15 minutes, or until the cod flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
6. Garnish with fresh parsley and serve with your favorite sides.

Low Sodium Italian Baked Cod is a quick and healthy meal that’s perfect for a light Friday dinner. The combination of Italian herbs and lemon provides a bright, flavorful crust on the cod, making it a satisfying yet low-sodium alternative to more traditional fish dishes. This simple and delicious recipe is easy to prepare, and the fish pairs beautifully with a variety of sides, making it a versatile addition to your weekly meal rotation.

Low Sodium Italian Roasted Tomato Sauce

Low Sodium Italian Roasted Tomato Sauce is a rich, flavorful tomato sauce made from fresh roasted tomatoes, garlic, and Italian herbs. Roasting the tomatoes intensifies their natural sweetness and adds depth to the flavor, creating a sauce that’s perfect for pasta, pizza, or as a dipping sauce. This low-sodium version skips the salt and still delivers a savory, satisfying sauce that’s ideal for any Italian meal.

Ingredients:

• 2 lbs roma tomatoes, halved
• 1 tbsp olive oil
• 1 small onion, chopped
• 4 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes (optional)
• 1/2 cup low-sodium vegetable broth
• 1 tbsp fresh basil, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Place the halved tomatoes on a baking sheet, cut side up, and drizzle with olive oil.
2. Roast the tomatoes in the preheated oven for 25-30 minutes, or until the tomatoes are softened and slightly caramelized.
3. In a large saucepan, sauté the chopped onion and minced garlic over medium heat for 3-4 minutes, until the onion is softened and fragrant.
4. Add the roasted tomatoes, oregano, basil, black pepper, and red pepper flakes (if using) to the saucepan. Use a wooden spoon to mash the tomatoes slightly.
5. Pour in the vegetable broth and stir to combine. Simmer the sauce for 15-20 minutes, stirring occasionally, until it thickens to your desired consistency.
6. Use an immersion blender to puree the sauce to a smooth consistency, or leave it chunky for a more rustic texture.
7. Garnish with fresh basil and serve with pasta, pizza, or as a dipping sauce.

Low Sodium Italian Roasted Tomato Sauce is a flavorful and versatile sauce that brings the essence of Italian cooking to your kitchen without the extra sodium. Roasting the tomatoes deepens the flavor, and the blend of garlic and herbs adds a fragrant, savory touch. This sauce is perfect for pasta, as a topping for pizza, or even as a dip. It’s an easy-to-make, healthy alternative to store-bought sauces, and the best part is that it’s completely customizable to suit your taste preferences.

Note: More recipes are coming soon!